F
fahad
Well-known member
Member
- Joined
- Aug 5, 2006
- Messages
- 123
- Points
- 16
-bent over barbell rows (yates style) 5 plates each side for 6 reps
-rack incline bench lockouts 5 plates each side for 6 reps
-flat barbell bench press 4 plates each side for 6 reps
-incline barbell bench press 3 plates + 25 pounds each side for 6 reps
-rack pulls deadlift and a shrug at the top lockouts 8 plates each side for 6 reps and also did it with 9 plates on each side for 2 reps
-rack squats lockouts 8 plates each side for 6 reps
-full regular squats 5 plates each side for 6 reps
-rack front squats lock outs 7 plates on each side for 6 reps
-hack squats 8 plates on each side for 6 reps
- lat pulldowns 390 pounds for 10 reps (I stick 2 45 pound plates with a pin to get that weight since the stack only goes to 300 pounds..
-incline dumbell press i use the max that we have which is 150 pounds for each arm for 10 reps
-corner t-bar rows (ronnie coleman style) 10 plates for 6 reps
-machine t bar rows with chest on the pad 7 plates + 25 pound for 6 reps
- skull crushers with the olympique bar 1 plate + 25 on each side for 10 reps
- barbell curls with the olympique bar 2 plates on each side for 6 reps
-and last but not least standing dumbbell side laterals 130 pounds for each arm for 6 reps...I KNOW THAT THE LAST ONE WILL CREATE CONTROVERSY BUT THAT'S THE TRUTH....PEACE OUT..
-rack incline bench lockouts 5 plates each side for 6 reps
-flat barbell bench press 4 plates each side for 6 reps
-incline barbell bench press 3 plates + 25 pounds each side for 6 reps
-rack pulls deadlift and a shrug at the top lockouts 8 plates each side for 6 reps and also did it with 9 plates on each side for 2 reps
-rack squats lockouts 8 plates each side for 6 reps
-full regular squats 5 plates each side for 6 reps
-rack front squats lock outs 7 plates on each side for 6 reps
-hack squats 8 plates on each side for 6 reps
- lat pulldowns 390 pounds for 10 reps (I stick 2 45 pound plates with a pin to get that weight since the stack only goes to 300 pounds..
-incline dumbell press i use the max that we have which is 150 pounds for each arm for 10 reps
-corner t-bar rows (ronnie coleman style) 10 plates for 6 reps
-machine t bar rows with chest on the pad 7 plates + 25 pound for 6 reps
- skull crushers with the olympique bar 1 plate + 25 on each side for 10 reps
- barbell curls with the olympique bar 2 plates on each side for 6 reps
-and last but not least standing dumbbell side laterals 130 pounds for each arm for 6 reps...I KNOW THAT THE LAST ONE WILL CREATE CONTROVERSY BUT THAT'S THE TRUTH....PEACE OUT..